1/14 🇺🇸 HERO SATURDAY 🇺🇸

Spehar

For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles

Partition the thrusters, pull-ups and run as needed.

U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom.

Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke.

Ray Traitz
1/13 Friday

Warm Up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

  1. -Lateral jumps

  2. -Skater jumps

  3. -Mountain climber

  4. -High knees

  5. -Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

  1. -Heel walk

  2. -Toe walks

  3. -Dynamic walk

  4. -Toy soldiers

Partner WOD

10x ping pong the following

  1. 10 KB SDHP (w/35 m/53)

  2. 5 complex (3 mountain climbers + stand up)

  3. 15 DU or 30 single unders (jump rope)

  4. 5 complex (burpee + 2 squat jumps)

  5. 10 KB SDHP (w/35 m/53)

Ray Traitz
1/12 Thursday

Warm Up 

Band warm up #1

3 x 10 reps

  1. Lateral band walks

  2. Banded lunge with rotation (R/L)

  3. Banded rows

  4. Banded standing press

  5. Toy soldiers

  6. Walking knee hugs

WOD

5 rounds of:

7 SB shoulder to OH

14 SB bent over row

21 SB lunges

Ray Traitz
1/11 Wednesday

Warm up 

Dumbbell complex warm up #2 

3x 10 

Deadlift

Hang power snatch

OHS

Full snatch

*3 reps TGU

WOD

3 rounds of:

3 push up complex L/R

(Push ups shoulder tap + Push ups toe tap + Push ups hip tap- All left and to opposite side. Then right side)

10 L/R DB lateral lunges + bicep curl

50 lateral jumps over DBs

Ray Traitz